Adarq.org

Another short blog: yes, I'm getting better at it. I've been going on and on about "stopwatch double click" for about 2 years now, but that's because it is one of the most effective methods I have utilized at monitoring my CNS fatigue. So, it's time for an official post on this nice little method finally, instead of me just raving about it in my journal.




Why stopwatch double click (SWDC)?

This is a great way to monitor CNS recovery. For example, I use it nearly every morning to monitor my freshness (or staleness). For me, a stale day would consist of 0.13 SWDC's or higher, even reaching up to .18 etc. A good day however, would consist of me getting 0.07-0.12 SWDC's. Time and time again, my performance has basically been very much correlated to my SWDC numbers in the morning: good numbers = good performance, bad numbers = stale sluggish performance. I've definitely noticed that when I have had great numbers on SWDC (.10 or lower), that my performance is ALWAYS peak (even obtaining PR's).


What kind of stopwatch should I use?

I have used plenty of different stopwatches, just to see how they feel, but by far the best one I have come across is the ACCUSPLIT A601X PRO SURVIVOR:

http://www.accusplit.com/ProductDetail.aspx?ProductId=37

I would definitely recommend that stopwatch as you get very consistent results with it. On many watches, the buttons don't respond well to very fast double clciking (they stick/etc).


How to use it?

• In the morning
• Obtain 10-20 results
• Double click the same way every time, I recommend doubleclicking with the thumb, wrist supinated.
• Possibly log them to your journal
• Possibly modify workouts based on the numbers

If you obtain bad results out of your 10-20 clicks, the day's workout can be adjusted. For example, if you obtain really bad results today, and today's workout is very intense or one in which you are trying to PR, those results could be a sign that you need one more day of rest. This rest day could come in the form of active recovery, ie a light workout, light conditioning, light shoot around, submax jumps or sprints, etc. Basically, the idea would not be to seek max effort today, instead, recovering for tomorrow, in which performance should definitely improve.

Workouts that are most effected by SWDC would include those that are ballistic in nature:

• Speed / sprinting workouts
• Standing / running jumps
• Throws, plyometrics, oly weightlifting, etc.

Other workouts, such as most general weightlifting, aren't usually as effected as much as high speed movements. You could still put off these workouts until the next day, but moderate to high volume lifting won't really be significantly effect, so it's safe to perform that 3-4x8-10 etc. The only drawback, is that the CNS will require even further recovery, but that is already to be expected during a session such as this.


A few things to note:

One of the biggest signs of CNS fatigue, when using SWDC, is the inability to relax during the double click. This is a huge sign that speed/power sessions will definitely be effected. Basically, when this is occurring, many of the double clicks will be very "tense or tight". The forearm will lock up (way too much tension), and 0.18+ etc will be the result. Every single time this has happened to me, my jumps have been horrible.

Sometimes it takes me 5 or so clicks to get an accurate double click. When trying to double click so fast, sometimes you "miss click" etc, this is fine.

Internet double-click tools are ok, but they do vary based on cpu utilization/memory utilization etc. Any lag on your system can have an effect on the numbers. I also prefer holding the stop watch, because of the ability to recognize that "tight forearm" symptom that occurs with considerable CNS fatigue, this can't be achieved with a mouse/laptop click button.

I prefer to use this method in the morning. Using this method while working out or after workouts causes too much variation. Most workouts of significant intensity will improve your ability to SWDC regardless of CNS fatigue. Core temperature is raised, lots of spurious nervous system activity, etc. I find that using it in the morning is by far the best way to utilize this method.




So there you have it, a quick & simple tool that provides tangible biofeedback about your body's neuro-musculo-physical state. What you do with that feedback is up to you.

-- adarqui

You looked pretty wiped from that .07 lol

it took alot out of me :F

If this video gets around enough, you'll see a bunch of dumbasses clicking into the back of trucks, clicking out of pools.
BJ Penn might put up a video of a .06, clicking into a pool thats in the back of a truck.

ya would be funny to see people uploading their SWDC's.. it's easy to cheat it with that stop watch though, instead of hitting the same button twice you hit one then the other sequentially, you can get ilke .01's and stuff hah.

i think i hit 0.07 about 3 times in my life.

Great info btw

hope it could be of help.. alot cheaper than an omega-wave :F

+ recording morning RHR = a pretty effective CNS indication method

good stuff

ya it is, but sometimes im really amped up and my HR is higher, so that can skew the results.

what's your morning RHR usually? I havn't taken mine in a while, think i might take one tomorrow.. i wanna get back into 4x's (48 or so), last time i checked it was 54.

do you think things like these would be just as good of an indication?

http://getyourwebsitehere.com/jswb/rttest01.html

http://www.humanbenchmark.com/tests/reactiontime/index.php

or are they considered different because they test through vision aswell if that makes any sense

ya those are cool too, they definitely are better than nothing.. the only thing would be "reliability".. those tests can get skewed based on your computer's performance, slightly, but for the most part they should be pretty accurate FOR YOU.. results can't really be compared too well against other people, because of what you click with etc.

those are definitely fine though, just have to use the same computer with them if you want some kind of reliability.

peace man

bump, added an example video at the top, an "SWDC session"

i'll post the times i got in order a little later for fun, all in all they were good times.. multiple .09's and a bunch of .10/.11's.. I hit a .09/.07 before taping, so thats what got me to video tape this.

peace

I think I got 0.04 or 0.03 at some point when I was in high school and I used to play all day long with this... me and a colleague did this endlessly. It depends a lot on the watch, I probably couldn't do that with that watch you have in the movie... I had a normal hand watch that I did it with.

cool! it's addicting as hell isn't it? competitive people find ways to battle even the most minimal of foes, such as stop watches.. bwahaha. i love SWDC.

there's a baseball game people play with it (baseball players).. you click it, and try to stop it at 1.00 seconds..
- 1.00 = home run
- .99 = triple
- .98 = double
- .97 = single
- .96 or lower, 1.01 or great = out

so you do your clicks until you get 3 outs, then give it to your friend/opponent, and play baseball that way... shit is fun when you got nothing to do, it's a dugout game.

peace

http://speedtest.10-fast-fingers.com/

This is a typing test, I think it may work the same as the SWDC. If not, then at least you should become a better typer.

http://speedtest.10-fast-fingers.com/

This is a typing test, I think it may work the same as the SWDC. If not, then at least you should become a better typer.

i like that, nice..

Quote from: mattyg35 on October 27, 2010, 11:08:20 am

http://speedtest.10-fast-fingers.com/

This is a typing test, I think it may work the same as the SWDC. If not, then at least you should become a better typer.

Got 90 wpm. I always thought I was poor typist, but that is not that bad, I think.

i got 92. word